Top 10 best exercises for building back muscle
6 Rowing Machine Exercises to Stay in Shape
6 Rowing Machine Exercises to Stay in Shape
The rowing machine is an exceptional fitness apparatus that combines both cardiovascular benefits and total body muscle strengthening. If you're looking to optimize your workout sessions for full body fitness , using the rower is a solution that is not only ideal but also accessible.
Most of our Éconofitness gyms have them, so you can test them out right now! Discover 6 rowing exercises routine to reach your goals, whether you are a beginner or more experienced.
The Must-Have Benefits of the Rower for Your Fitness
Rowing offers a multitude of benefits that make it a top choice for anyone looking to improve their overall physical condition. It’s much more than just a cardio machine; it’s a true ally for your health. Each stroke engages many muscle groups, ensuring a complete and effective workout. In terms of cardiovascular health, the rower is excellent for your heart.
By increasing your heart rate in a controlled way, you strengthen your cardiovascular system and improve your endurance.
A 30 to 45-minute session can also help you burn between 600 and 800 calories. It is therefore a powerful tool for achieving your goals while helping you feel more energetic and without heavy impact on your joints. Finally, the muscular aspect is not neglected. The rowing motion engages several muscles in the body:
- The legs, which provide the initial power to push.
- The back and abdominal muscles, which stabilize the core.
- The arms and shoulders, which complete the movement by pulling the handle.
This overall effort helps develop balanced and functional muscle strength.
Mastering the Basic Rowing Technique for Maximum Effectiveness
For every session, it is essential to break down the movement and adopt the correct posture. Proper technique allows you to maximize the benefits of each rowing exercise and prevent injuries. This ensures that the effort is well distributed among the different muscle groups and protects your back.
The Correct Starting Posture
A good rowing session always starts with a correct starting position to ensure effectiveness and safety. Your feet should be securely fixed in the straps, and your shins vertical. Make sure your back is straight and your shoulders are slightly ahead of your hips. Grasp the handle with a firm but relaxed grip, arms extended in front of you. This initial posture prepares you to push with force.
The Fluid Four-Phase Movement
The rowing stroke is broken down into four steps for a harmonious and powerful movement. First, the catch, where you prepare in the starting position. Next, the drive, or propulsion phase, where you push hard with your legs. Then comes the finish, where you slightly lean back with your torso and pull the handle toward your abdomen. Finally, the recovery, where you reverse the movement in a controlled manner: arms, then torso, and finally legs.
The Mistakes to Absolutely Avoid
Some common mistakes can reduce the effectiveness of your workout and even lead to injury. The most frequent is pulling too much with your arms and back instead of pushing with your legs. Also, avoid curving your back, which puts unnecessary pressure on your lower back. Another mistake is a recovery that is too fast and uncontrolled, which breaks the rhythm. Remember to maintain a fluid movement and focus on the gestural decomposition for each stroke.
Our 6 Rowing Exercises for a Complete Session
Here are rowing exercises designed to help you start well and progress smoothly on this machine. To begin, a 15 to 20-minute session is enough to see changes. These rowing exercises will allow you to build a solid base, improve your endurance, and become familiar with different intensities.
| Workout | Goal | Duration |
| Moderate Intensity Row (Warm-up) | Warm-up and body preparation | 5 to 10 minutes |
| High-Intensity Row (Sprints) | Increase power and anaerobic capacity | 1 minute at high intensity, 1 minute recovery, repeat 5 to 8 times |
| Interval Training (HIIT) | Burn maximum fat and improve cardio | 30 sec at maximal effort, 30 sec active recovery, 15 to 20 minutes |
| Steady-State Row (Endurance) | Improve endurance and aerobic capacity | 20 to 30 minutes |
| Row with Leg Push Focus | Muscle strengthening for the legs (quads, glutes, hamstrings) | Moderate to high, 24-28 strokes per minute |
| Climbing Sprint Series Row (Pyramid) | Improve endurance and effort management | 1 to 4 minute sprints, with recovery between each, pyramid style |
1. Moderate Intensity Row (Warm-up)
This exercise is perfect for starting your session and preparing your body for the effort. It allows you to gradually increase your heart rate and warm up your muscles and joints gently. It is a crucial step for a safe workout.
- Goal: Warm-up and body preparation.
- Duration: 5 to 10 minutes.
- Intensity: Low, about 20 to 22 strokes per minute.
- Focus: Concentrate on perfect rowing technique and the fluidity of the movement.
2. High-Intensity Row (Sprints)
Sprints are excellent for improving your power and cardiovascular capacity. This rowing exercise consists of alternating periods of maximal effort with periods of recovery.
- Goal: Increase power and anaerobic capacity.
- Procedure: Row as fast as possible for 1 minute, then recover for 1 minute.
- Repetitions: Repeat this cycle 5 to 8 times.
- Focus: Maintain good form even during intense effort to avoid injury.
3. Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a highly effective method for weight loss and improving endurance. The principle is to alternate very intense work phases with short recovery periods. A workout session of this type is short but highly productive.
- Goal: Burn maximum fat and improve cardio.
- Procedure: 30 seconds of maximal effort rowing, followed by 30 seconds of active recovery (slow rowing).
- Duration: Perform this cycle for 15 to 20 minutes.
- Focus: Push your limits during the effort phases to maximize results.
4. Steady-State Row (Endurance)
This rowing exercise is ideal for developing your fundamental endurance. It involves maintaining a constant stroke rate and intensity over a long period. This is the basis of any good cardio and energy expenditure program.
- Goal: Improve endurance and aerobic capacity.
- Duration: 20 to 30 minutes.
- Intensity: Moderate and consistent; aim for between 22 and 26 strokes per minute.
- Focus: Maintain a steady pace and controlled breathing throughout the session.
5. Row with Leg Push Focus
This specific rowing exercise helps target and strengthen the leg muscles, which are the main engine of the movement. By focusing on the propulsion phase, you develop more power. You can even do sets with only your arms to feel the difference.
- Goal: Muscle strengthening for the legs (quads, glutes, hamstrings).
- Procedure: With every stroke, consciously focus on the explosive push of your legs.
- Intensity: Moderate to high, with a stroke rate of 24 to 28 strokes per minute.
- Focus: The power must come from your legs, not by pulling with your back or arms.
6. Climbing Sprint Series Row (Pyramid)
Pyramid training is an excellent way to vary intensity and challenge your body. You gradually increase the duration of effort before decreasing it. This is a very complete rowing exercise for working both power and endurance.
- Goal: Improve endurance and effort management.
- Procedure: Do sprints of 1 minute, then 2, then 3, then 4 minutes, with 1 minute of recovery between each. Then descend (3, 2, 1 minute).
Focus: Adjust your pace to be able to finish the entire pyramid while maintaining good technique.
FAQ
Is the Rower Effective for Cardio?
Yes, the rower is an exceptional cardio workout that significantly improves heart health. It engages large muscle groups, which quickly increases your heart rate and improves endurance. Regular rowing is therefore excellent for your cardiovascular health and general physical condition. It's a complete alternative to the treadmill or elliptical.
How Often Should I Row Per Week?
The ideal frequency depends on your personal goals and fitness level. For a beginner, starting with 2 to 3 sessions of 15 to 20 minutes per week is a good starting point. Once you are more comfortable, you can increase the duration and frequency. To improve your endurance, aiming for 3 to 5 sessions of 30 to 45 minutes per week is recommended.
What Muscles are Worked with the Rower?
The rower works many muscles in the body, making it a complete workout. Each stroke primarily engages the legs (quads, glutes) during the push. The back and abdominal muscles are engaged to stabilize the core. Finally, the arms, shoulders, and chest work during the pulling phase. It is therefore an excellent machine for overall strength building.
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